You finally caught a Shadow Mewtwo. It has incredible IVs and you’re ready to power it up and wreck raids. But there’s a problem: it’s locked into Frustration, a Charged Attack so weak it barely makes a dent in any opponent. Shadow Pokemon in Pokemon GO are some of the most powerful creatures in the game thanks to their 20% attack boost, but that power is wasted if you can’t replace Frustration with a useful move.
The frustrating truth about Frustration (pun intended) is that you can’t remove it whenever you want. There’s a strict in-game rule that limits when and how trainers can get rid of this move. Miss the window and you’ll have to wait for the next event — potentially weeks or months. This guide explains the entire process in plain terms, walks you through the steps for the current 2026 game UI, and makes sure you never waste another event window again.
What Is Frustration and Why Does It Matter?
Frustration is a Normal-type Charged Attack that every Shadow Pokemon automatically knows when you rescue it from Team GO Rocket. It deals low damage with no type advantage, making it one of the weakest Charged Moves available in the game for offensive purposes. In PvP and raids, Frustration is a liability — it does negligible damage and wastes your charge bar.
Shadow Pokemon deal 20% more damage than their standard counterparts, which makes them highly desirable for raids and the GO Battle League. However, that attack bonus means nothing if your Pokemon is spending energy generating a move that barely scratches opponents. Removing Frustration and replacing it with a strong Charged Attack — like Psystrike on Mewtwo, Frenzy Plant on Venusaur, or Shadow Ball on Gengar — is what transforms a raw Shadow Pokemon into a competitive powerhouse.
There’s also a Community Day angle. If you plan to evolve a Shadow Pokemon during or after a Community Day to unlock its exclusive move, Frustration must already be gone. Shadow Pokemon can learn Community Day exclusive moves when evolved, but only if Frustration is no longer in their moveset. Plan ahead or you’ll miss that window entirely.
When Can You Remove Frustration in Pokemon GO?
This is the most critical piece of information: Frustration can only be removed during specific Team GO Rocket Takeover events. Outside of these events, no TM — not even an Elite Charged TM — can overwrite Frustration. This is an intentional game mechanic, not a bug.
Niantic opens these removal windows during events branded as “Taken Over” events, which typically run for 4–5 days. During these windows, using any Charged TM on a Shadow Pokemon gives you the option to replace Frustration with a different Charged Attack. Once the event ends, that window closes until the next one.
The upcoming opportunity in 2026 is Steeled Resolve: Taken Over, running from Thursday, April 30, 2026 at 12:00 a.m. local time to Monday, May 4, 2026 at 8:00 p.m. local time. Check the official Pokemon GO events calendar and Pokemon GO Hub regularly to stay updated on future Takeover events throughout the year.
One important note: once you remove Frustration, it’s gone permanently. Your Shadow Pokemon cannot relearn Frustration through any method. This is actually a good thing — you never have to worry about accidentally adding it back.
Step-by-Step: How to Remove Frustration from Shadow Pokemon (2026 UI)
Follow these steps exactly during an active Team GO Rocket Takeover event. The in-game UI described here reflects the current 2026 version of Pokemon GO.
Step 1: Confirm a Takeover Event Is Active
Open Pokemon GO and check the Today View (the binoculars icon at the bottom of the main screen). Look for an active “Taken Over” event listed under current events. You can also check the in-game News section. If no Rocket Takeover event is live, stop — no method will let you remove Frustration until one begins.
Step 2: Find Your Shadow Pokemon with Frustration
Tap the Poke Ball icon at the bottom center of the screen to open your menu, then tap Pokemon to access your storage. In the search bar at the top, type @frustration — this is the game’s built-in move filter and it will display every Shadow Pokemon in your collection that still knows Frustration. This filter only shows Pokemon that have the move, making it easy to spot your targets without scrolling through hundreds of entries.
You can also type shadow in the search bar to show all your Shadow Pokemon and then manually check their moves, but the @frustration filter is far more efficient.
Step 3: Select the Shadow Pokemon You Want to Upgrade
Tap on the Shadow Pokemon whose Frustration you want to remove. This opens its profile page. You’ll see its stats, moves, CP, and HP bar. Confirm it has Frustration listed under its Charged Attacks — you should see it as the first or only Charged Move slot.
Step 4: Open the Items Menu
On the Pokemon’s profile page, look for the three dots (…) menu icon in the lower right corner of the screen. Tap it to open a dropdown menu with several options including Power Up, Evolve, Transfer, and Items. Tap Items.
Step 5: Select a Charged TM
The Items menu shows the TMs and other consumables you have available. You’ll see two types relevant here:
- Charged TM — gives a random Charged Attack from the Pokemon’s available move pool (excluding Frustration during an event)
- Elite Charged TM — lets you choose a specific Charged Attack from the full moveset, including legacy and Community Day moves
During a Rocket Takeover event, both types of Charged TMs will show Frustration as a move that can be replaced. Tap either one to proceed. If you’re using a Charged TM (not Elite), the game will randomly assign a new Charged Attack — this may require multiple uses if you’re targeting a specific move.
Step 6: Confirm the Move Replacement
A confirmation screen will appear showing that you’re about to use the TM on this Pokemon. It will clearly state that Frustration will be forgotten. Tap Yes to confirm. The game will process the TM and your Shadow Pokemon will instantly forget Frustration and learn its new Charged Attack.
Step 7: Verify the New Move
After confirmation, you’ll be returned to the Pokemon’s profile screen. Check the Charged Attack slot — Frustration should now be replaced with a new move. If you got a move you don’t want, you can use another Charged TM to try again (subject to RNG) or save an Elite Charged TM to target a specific move. Repeat for any other Shadow Pokemon with Frustration in your collection.
Tips and Tricks for Removing Frustration Efficiently
Prioritize Your Best Shadow Pokemon First
You may not have unlimited Charged TMs, so decide in advance which Shadow Pokemon matter most to you. In general, prioritize rare legendaries and pseudo-legendaries first — Shadow Mewtwo, Shadow Tyranitar, Shadow Dragonite, Shadow Machamp, and Shadow Alakazam are consistently top-tier picks that see use across raids and PvP. Check resources like Pokemon GO Hub or PvPoke for the current meta standings before the event starts.
Use the @frustration Search Filter Before Every Event
As soon as a Takeover event goes live, open your Pokemon storage and search @frustration immediately. This gives you a complete list of Pokemon that need attention. Screenshot the list if it’s long so you can work through it methodically without missing any.
Save Elite Charged TMs for High-Value Targets
Elite Charged TMs are rare — they’re typically awarded through Research Breakthroughs, GO Battle League rewards, and special events. Use regular Charged TMs on less critical Shadow Pokemon and reserve Elite TMs for cases where you need a specific move, like Shadow Mewtwo needing Psystrike or a Shadow Venusaur needing Frenzy Plant.
Don’t Wait Until the Last Day
Event windows close at specific times that can catch you off guard, especially with time zone differences. If a Takeover event ends at 8:00 p.m. local time, trying to do this at 7:45 p.m. while commuting is risky. Do your Frustration removal on day one or two of the event window so you have plenty of time.
Stock Up on Charged TMs Before the Event
Earn Charged TMs through GO Battle League (winning matches earns TMs at certain rank rewards), Raid Battle rewards (especially 5-star raids), and Special Research tasks. In the weeks before a Takeover event, make a point of doing 5-star raids and PvP battles to build your TM inventory.
Consider Purification as an Alternative
If you don’t want to wait for a Takeover event, purifying a Shadow Pokemon also removes Frustration — it’s replaced by Return, a Purified-exclusive Normal-type Charged Move. However, purification costs Stardust and Candy, and Purified Pokemon lose the 20% attack bonus. Only purify if you’ve decided the Pokemon isn’t worth keeping as a Shadow attacker.
Common Mistakes Trainers Make
Trying to Remove Frustration Outside an Event
The number one mistake is attempting to use a Charged TM on a Shadow Pokemon when no Takeover event is active. The game will use your TM and reassign the move — but Frustration will never be selected as the “new” move outside an event, so you’ll waste a TM and still be stuck with Frustration. Always confirm an event is active first.
Confusing Fast TMs and Charged TMs
Frustration is a Charged Attack, so you need a Charged TM (or Elite Charged TM) to remove it. A Fast TM only affects the Pokemon’s Fast Attack and has no effect on Frustration whatsoever. Double-check which TM you’re selecting in the Items menu.
Forgetting to Remove Frustration Before Evolving
If you plan to evolve a Shadow Pokemon to get its Community Day exclusive move (which requires evolution during or after the relevant Community Day), Frustration must be removed first. If you evolve the Pokemon while it still knows Frustration and the event window has passed, you’ll have a fully evolved Shadow Pokemon with Frustration locked in until the next Takeover event.
Spending Elite TMs on Random Removal Instead of Move Selection
Some trainers use an Elite Charged TM to remove Frustration when a standard Charged TM would do the job just as well. Elite TMs are more valuable — save them for when you actually need to pick a specific move, not just for removing Frustration.
Not Checking Shadow Legendary Pokemon
Legendary Shadow Pokemon — like Shadow Entei, Shadow Raikou, Shadow Latios, and Shadow Mewtwo — are often overlooked in the rush of an event. Use the @frustration search filter every single time so nothing slips through.
Frequently Asked Questions
Can I remove Frustration with an Elite Charged TM at any time?
No. This is a common misconception. Elite Charged TMs are still subject to the same event restriction as regular Charged TMs when it comes to Frustration. Outside of a Team GO Rocket Takeover event, neither a standard Charged TM nor an Elite Charged TM can replace Frustration. You must wait for the next event window.
What happens if I purify a Shadow Pokemon — does Frustration disappear?
Yes. When you purify a Shadow Pokemon, Frustration is automatically removed and replaced by Return, a Purified Pokemon exclusive Charged Move. Return can be swapped out using a regular Charged TM at any time, unlike Frustration. However, purification also removes the Shadow Pokemon’s 20% attack bonus and costs Stardust and Candy, so weigh this carefully before purifying a high-value attacker.
Once Frustration is removed, can my Shadow Pokemon ever get it back?
No. Frustration is permanently removed once it’s replaced by a TM or through purification. There is no in-game mechanic that allows a Shadow Pokemon to relearn Frustration. Once it’s gone, you’re free to use Charged TMs and Elite TMs on that Pokemon as normal going forward — including between events.